Announcements
We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion
CFPC – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
DOWN and BACK
1) High knees
2) Butt kickers
3a) Lunge stretch- 3 sec hold
3b) 5 Inch worms- 3 pushups
4a) High kick march
4b) Spiderman- lunge and hold
5) Side shuffle (stay low)
6) Karaoke
Metcon
Metcon (Weight)
30 min EMOM
A) 5 Deadlift @70% 1RM
B) 10 Box jumps
C) 15 Hand release push-ups
Record weight used on deadlift and rounds completed w/ in the minute